Today, I want to talk to you about how to stick to a diet plan. This is something that a LOT of people struggle with. I read that the average diet lasts about 19 days, and then the person gives up. The average person also diets four times a year, showing that they WANT to lose weight, but they just need to learn how to stick to a diet plan.So here are 8 tips to help you stick to a weight loss plan:
1. When starting a diet, don’t go into it with the thinking that it’s a temporary thing. Like I’m going to do HCG (you know where you only eat 500 calories a day and inject yourself with hormones….eeek!) for 30 days, then I’m done with my diet.
Many of the popular diets out there, like HCG, The Master Cleanse, etc., are just temporary, and they set yourself up for a lifetime of yo yo dieting. Whatever diet you choose, it needs to be something that you can realistically see yourself doing for the rest of your life. You won’t lose 30 pounds in 30 days like you might with the HCG diet, but you also won’t gain 45 pounds when you’re done with it.
2. Write down a list of reasons WHY you want to lose weight. NOT just to be skinny. Do you want to feel more confident? Set a good example for your kids? Be able to run around and play with your kids? Write down those reasons WHY and keep them in a place where you can see it daily, maybe taped to your refrigerator of your bathroom mirror =)
3. Change your mindset about food and eating. There is no ‘bad’ food. There is just food. Eating donuts doesn’t make you ‘bad’, nor does it mean you need to spend an extra hour on the treadmill. Once you take away negative associations with certain foods, you can just EAT—and enjoy your food! This totally takes time and practice, because I’ve been there. I remember freaking out at my dad for making pancakes with an entire egg instead of egg whites—because the yolk was ‘bad’ and would make me fat. Thanks God I’ve learned otherwise lol. Eat what you want, when you want, but try to balance out your food choices throughout the day. Naturally Thin by Bethenny Frankel is a great book that goes into more detail about this =)
4. Stop trying to be perfect. The best diet plan does NOT exist! The best diet is the one that fits YOUR unique lifestyle. Intermittent Fasting might work great for my friend, but I tried it, and ohmygosh it is NOT for me! I am a breakfast lover and HATE to be super duper hungry. The best diet plan for me, is the one that fits me, my eating habits, and lifestyle. That means that I eat breakfast every day before 9am, I eat a late lunch, and a light dinner. That fits ME. You need to figure out what works for YOU.
5. Celebrate EVERY victory. Did you make healthy choices for breakfast? Celebrate that! Did you workout today? Celebrate that! Don’t be so hard on yourself, and celebrate every NON SCALE victory.
6. Speaking of the scale…don’t be a slave to it. You need to set realistic expectations of yourself in order to stick to a weight loss plan. If you do the things I teach, you won’t lose 5 pounds in a week (unless you have a lot to lose). And that’s OK! Slow and steady wins the race. I’d rather have you lose 1-2 pounds a week, which is at least 50 pounds in a year, and keep it OFF then lose it in 2-3 months and gain it back again. So if the scale doesn’t move, or you feel stuck in your progress—do NOT give up. Remember, this is a lifestyle, and there are going to be ups and downs. You need the commitment to be in it for the long haul—even if the scale isn’t moving.
7. Notice all of the ways you feel GOOD when you eat well and exercise—not just weight loss. Do you have more energy? Can you focus better? Are you happier? People who workout for the mental benefits—not for weight loss stick with it.
8. Stay ACCOUNTABLE. Find a friend you can report to about your eating habits that day, whether via text, email, fb chat, or phone call. If you need extra accountability or don’t have a buddy, this group can help.
I know it’s not easy, but you can do it! I believe in you!
Did this help you? If so, I would really appreciate it if you comment below and share on Facebook!
Rachel Ngom’s Blog
Email: Clientcare@fitwithrachel.com
“Life is a gift, and it offers us the privilege, opportunity, and responsibility to give something back by becoming more.” Tony Robbins
PS. If you’re not at your goal weight & need support to get there, this group is what you need.
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